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Speed is the ability to cover a distance or
perform a movement in a short time. It can
involve your whole body or just one group of

Reaction time is the length of time it takes you
to respond to a stimulus. E.g. to start when
the gun goes off in the 100m sprint.

Most activities require speed in some way. To
improve your speed you need to work muscle
groups for short intervals at a relatively high
The Effects of Speed on Performance
   In many team and individual activities
   speed is required by the whole body; on
   other occasions only part of the body is

   Give examples of team activities that you
   need to use whole body speed?
   A winger in football needs speed to get
   away from defenders.

   Give examples of individual activities that
   you need to use whole body speed
   Gymnastics, speed is required when
   running into a box to gain maximum height
The Effects of Speed on Performance

 • Give an example of a team activity that only
   requires part of the body would be?
   Badminton doubles, players need speed to get
   to the net quickly to return shots at the net.

 • Give an example of an individual activity that only
   requires part of the body?
   Table tennis, players need to bring their arm
   forward quickly when playing a forehand
Speed is a mix of physical fitness and technique.
For example, to run quickly you need strong leg
muscles as well as a good stride pattern and
running style.

In your SG course which skills in different team
and individual activities require speed?
Identify whether it is the whole body or part of
the body which requires speed in each example
you choose.
             Measuring Speed
Fitness Test: 30 metre sprint test.

•   You must run 30 metres in a straight line.
•   Your partner would time your run.
•   This would be completed 3 times.
•   Your time would be the average of the 3
     Understanding Fitness Tests
Fitness Test: 30 metre sprint test.

    Fitness testing gives you specific information
    which you can:
•   Compare your results with peers
•   Compare with Norms (National Average)
•   Easy to set up and do
•   After re-testing it allows you to see if you have
Principle of Training: Specificity

When training to improve any aspect of
fitness it is important to train within that
activity. This would allow you to develop
specific skills and movements that you
use during the activity.
Training to Improve your Speed
Speed can be improved through training.
You must increase muscle strength and the
range of movement in your joints by
working on your flexibility.

When training to improve speed your using
anaerobic (without oxygen) energy most.
Its important when training to improve
speed you ensure that your rest and
recovery time is long enough.

This is known as work/rest ratio.
Work/Rest Ratio to Improve your
1(work):4(rest)             1/4

For every sprint you do you would rest for
4 times as long. Rest is necessary as it
allows time for the reduction of oxygen
debt and the removal of lactic acid.

E.g. Sprinting for 10 seconds and resting for 40
       Interval Fitness Training
   Includes exercises that allow a work/rest
   interval to be worked out easily. Interval
   fitness training is useful because it allows you
   to work hard ( at high intensity) followed by
   periods of rest. This helps you work for a long
   time without getting to tired.


1. Enables high intensity work to be undertaken
   with limited fatigue occurring
2. Develops both aerobic and anaerobic activity.
  Progressively Overload Speed

(F)REQUENCY – How often

• Increase the amount of times in a week you
  train e.g.. from 2 to 3.
  Progressively Overload Speed
(I)ntensity - How hard you work

• When sprinting you should be working at 80-
  90% of maximum effort.
• Increase this effort to 95%.
• Reduce the length of rest periods (slightly).
  Progressively Overload Speed

(D)uration -     How long you work for

• Increase the amount of time a training session
  last thus increasing the amount of sprints you do
  in a training session e.g.. 60 mins to 75 mins.
 Monitoring the Effectiveness of
         Speed Training
It is important to monitor training:
• To avoid over-training
• To see if your training is working

One way to see if your training is working is
to re-test yourself (30m sprint test) after so
many weeks of training.
Appropriate training methods will have a
positive effect on performance levels specific
to the activity
 Monitoring the Effectiveness of
         Speed Training
When working on your speed fitness, it is
useful for you to recognise that certain
inherited factors (such as the number of fast
twitch muscle fibres) and other factors (such
as your body shape), will affect
The effects of Increased Speed
         on the Body
There are many performance benefits of
improved speed. Benefits should be
specific to the activity you participate in.

Think of an activity you need speed. How would
you becoming faster improve your and your teams
overall performance?

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